Monmouth's Ask the Doctor May/June 2019

Did you know that falls are the most common cause of fatal and non-fatal injuries in the elderly? And colder weather brings sluggish joints and less blood flow to the body and the brain. This leads to slower reaction times and more unsteadiness. 1 out of 4 people aged over 65 falls every year. Over 3 million injuries are treated annually in the ER. Over 55 billion dollars are spent on treating the elderly due to falls, of which Medicare and Medicaid shoulder 75% of the cost. Not only is the fall a disastrous event, the after effects of depression, physical decline, feeling of helplessness, and isolation all are very common. This also leads to increased stress for the family or immediate caretaker.

D I E T & F I T N E S S

Your podiatrist, Dr. Sanjay Gandhi , is an active participant in the National Fall Prevention Program. This includes a podiatric and gait examination to check for risk factors of falling. If you qualify, you are entitled to balance braces that keep your legs from “wobbling” or “teetering”. You also may be able to get free shoes that provide the proper support and grip to maintain ground reactivity. Preventing falls is essential to keeping those minor bumps and bruises away, but also to preventing major head injuries that can cause bleeding and sometimes permanent damage. If you are over 65, and feeling even the slightest bit unsteady, get screened properly today! You have nothing to lose and everything to gain. A Step Up Podiatry

Dr. Sanjay Gandhi, DPM Our Specialty Services For Adults, Children & Seniors Bunions Children Corns & Callouses Diabetic Foot Care Flatfeet Fungus HammerToeTreatment Heel Pain InGrownToeNails Plantar FasciitisTreatment Plantar Warts Orthotics and Surgery

215 Gordons Corner Road, Suite 2A Manalapan, NJ 07726

Complete Family Foot & Ankle Care

ASTEPUPPODIATRY.COM • 732-446-7136

Easy At-Home Work Outs For Women By Lauren Kowlacki

These exercises target several muscle groups at once and also allow you to do cardio and strength training at the same time. Squat and Press: Stand with your feet hip-distance apart. Hold a pair of dumb- bells at your shoulders, palms facing in. Sit down into a squat and as you stand up, press the dumbbells overhead. Complete 12 reps. Rotating Plank: Begin in a straight-arm plank, shoulders above elbows, el- bows above wrists. Your body should be a straight line from your head to your feet. Engage your core and shift your weight to your left palm, rotating your right arm up toward the ceiling. Your heels will pivot to the floor, and your body will form a "T." Pause before returning to the start and repeating on the other side. Complete 10 reps on each side. Double Crunch : Lie on your back with your legs straight and your hands be- hind your head, elbows wide. Press your lower back into the ground to engage your core. Lift your head, neck and chest off the ground, while bringing your knees up to your chest. Pause and return to the start. Don't let your feet or head touch the ground between reps. Do 15 to 20 reps.

Flutter Kicks: Lie on your back and extend your legs. Place your hands under your hips and press your lower back into the ground to engage your core. Lift your legs about five inches off the ground and kick your feet up one at a time. Complete 25 kicks on each side. Push-ups, lunges, squats, burpees, planks, jumps and other body-weight exercises require zero equipment and can be done pretty much anywhere. Pick a number of reps (let's say, 10) along with a few of your favorite exercises and put them together into your own workout.

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